ditching sheiko for the wookie

[Skeletor]

Haha those burgers are awesome.  

[Wookie]

So jelly

[maccaz]

haha yeah pretty good, i figure with having "cheats" way less often may as well make it worthwhile. surprisingly not expensive too. 

 

today going on usual saturday bush walk. enjoying it, excuse to get some sun etc.

 

quads,hamstrings, ass, all bit achey. last week it was my lower back so this is much more comfortable

[maccaz]

Bush walk type thing went a different way was all flat. Easier lol. Maybe 5km. People that see me must lol at me tattood fat man walking chihuahuas in the bush but allg they like exploring too

Then spent aages foam rolling, real agressively. Felt mean afterwards like economy deep tissue massage, stretched after that. Preparation for this week need to loosen up

[Skeletor]

Bush walk type thing went a different way was all flat. Easier lol. Maybe 5km. People that see me must lol at me tattood fat man walking chihuahuas in the bush but allg they like exploring too

Then spent aages foam rolling, real agressively. Felt mean afterwards like economy deep tissue massage, stretched after that. Preparation for this week need to loosen up

Probably just think youre checking your plants bro lol

[ThreeWhiteLights]

Who's dogs are they

[maccaz]

Who's dogs are they

Mine bro lol. If anyone asks tho im growing them up to eat them

[ThreeWhiteLights]

How did you end up with them

[maccaz]

How did you end up with them

Drove to hillbilly dog breeder in the outback and bought them haha

[ThreeWhiteLights]

What made you choose small dogs?

[maccaz]

What made you choose small dogs?

gf was keen, i didnt really mind, my parents had small dogs when i lived in nz and i liked them, then when we got them here i was stoked as because they have personality of a big dog but do tiny shits so not a hassle to pick them up when walking etc.

 

i like big dogs but they are a bit more inconvenient, eg i wouldnt want a big dog right now in my small place

[ThreeWhiteLights]

Are you still with gf

[ZADIE]

gf was keen, i didnt really mind, my parents had small dogs when i lived in nz and i liked them, then when we got them here i was stoked as because they have personality of a big dog but do tiny shits so not a hassle to pick them up when walking etc.

i like big dogs but they are a bit more inconvenient, eg i wouldnt want a big dog right now in my small place

Have you considered a large reptile?

[maccaz]

Have you considered a large reptile?

 

hi zadie no i have not considered a large reptile because it will eat my dogs

also if it sneaks into the walls and takes over the building eating children etc i will be ruined. thanks op

[maccaz]

Are you still with gf

yeh bro but id keep dogs if i wasnt too, they are real convenient pets really, they sleep heaps so dont get annoying, provide lols in the form of epic fights between them, good guard dogs also, they bark when someone comes to the door eg property manager/cops/whatever so i can make a smooth getaway off the balcony if i need to

[maccaz]

wookie volume w6d1

 

bit of a mixed bag today, got heaviest set of 8 squats iv ever done, but also failed bench 2 reps short of full set, which is my first failed reps in this program, not that happy but to be fair body is pretty cooked.

 

squat

60 x 5 

100 x 5

120 x 3

140 x 3

160 x 3

182.5 x 8 rep pr. rpe 10. so close to failure. got little dots all over my face and chest and eyes bloodshot, felt like eyes were gonna come out of face on 8th rep. good fun

180 x 8

 

cooked. shoulders etc were sore, just felt completely f*cked, rested for ages then bench. thought it was gonna go good but underestimated fatigue..

 

bench press

bar x lots

60 x 5

80 x 5 

90 x 5

100 x 2

107.5 x 6 rep pr. wanted 8. real disappointed.

102.5 x 8 lucky i got this, was close to fail on 7 and 8..

 

so overall bench was a nightmare, real hard.

 

db bench

28 x 8

36 x 8 definitely 8rm, hard today

34 x 8

 

tricep pressdown

25kg 2 x 20

 

so yeah, kind of good, kind of bad. bench is never perfect straight after squatting, and im just run down as etc, but gonna try finish this block on a good as note, been non stop unexpected pb's and good lifts and mass improvement in 6 weeks and gonna finish it off, deload, come back way harder

 

people in gym commenting how much stronger im getting so quickly, im real awkward with complements etc haha

[maccaz]

I regret being cocky on early wookie volume days its kicking my ass. So easy on paper. Getting all reps is a massive achievement today lol

Deadlift

60 x 5

100 x 5

140 x 5

160 x 2

180 x 2

190kg 10 x 1 so 10 singles

Last few were hard but all good so far

Pullups

5, 4 , 1, 1 (crap)

Add blue band, 12, 10

Sumo sldl

140kg 3 x 8

Got the hang of these but were very hard today

Hamstring curl

54kg 3 x 12

Hamstrings

Glutes

Quads

Lower back

Middle back

Traps

Forearms

Hands

Biceps

This is not a list of all of my body parts lol this is a list of every body part that feels f*cked now. Love the feeling

[maccaz]

Wookie volume w6d3

Cg bench

Bar x lots

60 x 3

80 x 3

90kg 4x8 this is heaviest iv gone on them. Felt alright. Biceps got hit as well which is weird. Mad tricep pump.

Hover pause bench

60 x 5

75kg 4 x 6 not too hard felt good.

Widegrip pulldown

57kg 4 x 15

Db fly

5kg 3 x 15

Bb curl (biceps were already done but added them in - wookie approved)

20kg x 29, 18, 10, 10. First 2 sets were to fail

[maccaz]

Walk dogs for 1 hour all flat just cruisy walk

Lots of foam rolling and stretching in preparation for big squats tomorrow

[maccaz]

wookie volume w6d4

 

finished the volume block. went so good.

 

squat

60 x 5

100 x 5

140 x 5

160 x 2

180 x 2

200 x 5 rep pr

210 x 5 rep pr rpe a strong 10. 

200 x 5

 

super happy. burst heaps of blood vessels, eyes, face, shoudlers, neck, last 2 reps were hectic grinders, tasted blood etc. did these with real tight wraps and liked it. 

 

hack squat (gym got a hack squat machine, never done them before but they are real good, i prefer this to leg press) 

100kg 3 x 8 felt heavy for 100kg but all good

 

leg extension

61kg 2 x 20

 

 

 

so now deload for a week then back into it. very optimistic on a big big squat this year at least, bench and deadlift will be good too.

 

iv learnt in this block that 1 rep is a lot easier than 2, 2 is a lot easier than 3, and so on. 8 reps on the big 3 is dreadful, even 5 sucks. but they pay off

 

 

so over this block where i wasnt planning to pb, i went from 202.5/112.5/230 to 210/120/230 

600 is so close, probably just a deload away tbh, but i will be patient and do what im told and itll pay off long term

 

wookie is a good coach i highly recommend him

 

 

 

[maccaz]

video from friday of 210x5 (only first 4 in video because of instagram 15sec limit but allgood)

 

should be deeper really. still not as flexible as i want to be but its improving. something to focus on next couple months 

 

 

this week is deload, only have one planned session, apart from that gonna stretch lots, found swimming pool place by my house that has a spa and sauna also so will hit that up tonight and maybe couple other times this week, enjoy swimming and used to be pretty good when i was younger and a lot lighter so see how i go with aerodynamics of a potato

[jimmybro1]

Lol'd at the blown blood vessels.

 

I get them from benching even! Just part of the game.

 

Squats are looking really good some good strength and speed. When are you doing triples and doubles ? Will be interesting to see what numbers you do.

 

How does Wookies programming work is it based on weekly workouts or is it all planned out and numbers are set throughout the training cycle? 

[maccaz]

Lol'd at the blown blood vessels.

 

I get them from benching even! Just part of the game.

 

Squats are looking really good some good strength and speed. When are you doing triples and doubles ? Will be interesting to see what numbers you do.

 

How does Wookies programming work is it based on weekly workouts or is it all planned out and numbers are set throughout the training cycle? 

 

lol iv accepted the blood vessels thing, every time i get home from squatting its bad, but all good.

 

not sure about triples and doubles, all over to wookie he does the thinking for me. i would say im a lot better at triples, doubles, single than 5s or 8s etc. no stamina haha

 

Im not sure if he has it planned out weeks in advance, i get sent each weeks numbers at the start of the week, so wookie could you answer that?

 

at first when id get each weeks plan id be thinking "is he srs thats impossible" but now i trust that its always gonna be doable

[jimmybro1]

lol iv accepted the blood vessels thing, every time i get home from squatting its bad, but all good.

 

not sure about triples and doubles, all over to wookie he does the thinking for me. i would say im a lot better at triples, doubles, single than 5s or 8s etc. no stamina haha

 

Im not sure if he has it planned out weeks in advance, i get sent each weeks numbers at the start of the week, so wookie could you answer that?

 

at first when id get each weeks plan id be thinking "is he srs thats impossible" but now i trust that its always gonna be doable

Cool I might contact him about a program. 

 

I've been winging it for a while and made significant progress but injures are far to frequent for myself. Pushing to hard and not enough lower percentage work, not the smartest programming on my part. 

[maccaz]

Cool I might contact him about a program.

I've been winging it for a while and made significant progress but injures are far to frequent for myself. Pushing to hard and not enough lower percentage work, not the smartest programming on my part.

Mean bro if he has space i highly highly recommend it. Best choice i made